Comparing Nutrients in 300 calories Chicory Greens VS Sunflower Seed Flour

Weight per 300 calories

• Chicory Greens: 1304g
• Sunflower Seed Flour: 92g

Partially Defatted Sunflower Seed Flour has 14.2 times more energy per unit of mass than Raw Chicory Greens, which is high in comparison to other foods. Chicory Greens having very low energy density.

Discover which food has more nutrients per 300 calories - Chicory Greens or Sunflower Seed Flour?

Macros Ratio

	Protein	Fat	Carbs
Chicory Greens	24%	10%	66%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Chicory Greens	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.03% 3.9g	1.53% 1.5g	97g per day for Men 19-50 years
Saturated Fat	2.98% 0.95g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	8.6% 1.46g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61.3g	25.4% 33g	130g per day for Men 19-50 years
Sugars	12.6% 9.13g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	137% 52g	12.6% 4.8g	38g per day for Men 19-50 years
Protein	39.6% 22g	79% 44.2g	56g per day for Men 19-50 years

Vitamins

	Chicory Greens	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	414% 3730μg	0.2% 1.84μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65.2% 0.78mg	244% 2.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	100% 1.3mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.8% 6.52mg	42% 6.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	303% 15mg	121% 6.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	53.3% 0.69mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	359% 1435μg	51% 204μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	348% 313mg	1.33% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	197% 29.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3235% 3882μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chicory Greens	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	130% 1304mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	428% 3.85mg	175% 1.58mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	147% 11.7mg	76% 6.1mg	8mg per day for Men 19-50 years
Magnesium	93% 391mg	76% 318mg	420mg per day for Men 19-50 years
Manganese	243% 5.6mg	79% 1.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	87.6% 613mg	91% 634mg	700mg per day for Men 19-50 years
Potassium	161% 5478mg	1.8% 61.7mg	3400mg per day for Men 19-50 years
Selenium	7.1% 3.9μg	97% 53.6μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	0.18% 2.76mg	1500mg per day for Men 19-50 years
Zinc	50% 5.48mg	41.4% 4.56mg	11mg per day for Men 19-50 years
Water	32.4% 1200g	0.19% 6.87g	3700g per day for Men 19-50 years

Chicory Greens VS Sunflower Seed Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Chicory Greens or Sunflower Seed Flour?

Lets compare vitamin content per 300 calories of Chicory Greens vs Sunflower Seed Flour:

• 300 calories of Chicory Greens have 2026.9 times more Vitamin A, 5.3 times more Vitamin B2, 2.5 times more Vitamin B5, 2 times more Vitamin B6, 7 times more Vitamin B9 and 261.7 times more Vitamin C than Sunflower Seed Flour.
• While 300 kcal of Partially Defatted Sunflower Seed Flour contain 3.7 times more Vitamin B1 than Raw Chicory Greens.
• Both Chicory Greens and Sunflower Seed Flour provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Sunflower Seed Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Chicory Greens as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Chicory Greens vs Sunflower Seed Flour:

• 300 calories of Chicory Greens have 12.4 times more Calcium, 2.4 times more Copper, 1.9 times more Iron, 1.2 times more Magnesium, 3.1 times more Manganese, 88.9 times more Potassium, 212.6 times more Sodium, 1.2 times more Zinc and 174.6 times more Water than Sunflower Seed Flour.
• While 300 kcal of Partially Defatted Sunflower Seed Flour contain 13.7 times more Selenium than Raw Chicory Greens.
• Both Chicory Greens and Sunflower Seed Flour contain similar levels of Phosphorus per 300 calories.
• 300 calories of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Chicory Greens have 134.7 times more Omega 3, 1.8 times more Omega 6, 1.9 times more Carbohydrate and 10.9 times more Fiber than Sunflower Seed Flour.
• While 300 kcal of Partially Defatted Sunflower Seed Flour contain 2 times more Protein than Raw Chicory Greens.
• Both Chicory Greens and Sunflower Seed Flour offer comparable quantities of Energy per 300 calories.
• 300 calories of Sunflower Seed Flour provide inadequate amounts of Omega 3 and Omega 6